Im a skinny fat strength training beginner and I asked claude to make me this routine with the equipment I have.
Day 1 — Upper (strength)

• Pull-ups — 4 × 5–10 (band or feet-assisted; add weight once 10 is easy)
• Dumbbell floor press — 4 × 6–10 (your main chest/tricep press now)
• Single-arm dumbbell row — 3 × 8–12 each side
• Dumbbell overhead press — 3 × 8–12
• Dumbbell lateral raise — 2 × 12–15

Day 2 — Lower (strength + power)

• Warm-up: 4–5 min ladder — lateral shuffles, icky shuffle
• Squat jumps — 3 × 5 (max explosive intent, full rest)
• Dumbbell goblet or front-rack squat — 4 × 8–12
• Dumbbell Romanian deadlift — 4 × 8–12
• Bulgarian split squat — 3 × 8–10 each leg
• Calf raises — 3 × 15–20

Day 3 — Full body + athleticism

Block A, done fresh (~10 min): ladder circuit — lateral shuffle, in-in-out-out, crossovers, 2-in high knees — then skater bounds 3 × 5 per side.

Block B:

• Dumbbell floor press — 3 × 8–12
• Chin-ups — 3 × 6–10
• Dumbbell reverse lunge — 3 × 10 each leg
• Ab roller — 3 × 8–12

I’m playing in a Bay Area charity tournament in a few weeks and I wanna know if I got any shot at winning matches. I’m on my high schools jv team and trained once a week for like 6 months